Wednesday, March 5th, 2014

Hey Folks!

Great work on todays WOD – it looked like a beauty, as if you guys hadn’t done enough snatches in the last few days haha.

OnRampers – you may be sore from Monday still, but come in, we’ll be working different muscles and helping to loosen you up from Mondays stuff!  You’re going to love it 😉

2 more days until we find out what the next open WOD is – any guesses?

Warm up

2 Rounds – 10 Toe touches, 10 air squats, 10 push ups, squat therapy – 1 minute

Health

Rest

Performance

1.  Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95

2.  Thruster
work up to a 5RM – no racks.

3.  Skills
EMOMx7:
7 Box Jumps, 24/20″ (games standards) + 7 TTB

Longevity

1 Clean EMOM-10 @60%

Press 3×5 60%

4 Minute AMRAP:
7 Thrusters 95/65
7 Pull-ups

Mobility:
Stretch – Forearms, Lats/Rhomboids, Quads/Psoas
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team